A Survival Guide For Cold Weather Running

The temperatures for much of the country are plummeting to well below zero over the next few days – even in places in the South that never see such extremely cold temps. And wind chills are expected to be in the -50 to -60 range for us here in Minnesota by Sunday and Monday. The Governor has officially called off school for Monday and even the zoo has now announced it will be closed.

Many of my friends have contacted me over the past week asking how to brave the cold when running when running outside in this cold, cold weather. Many more will probably opt for the treadmill and stay inside where it’s warm. They are probably the smart ones, but for some reason I just cannot run on a treadmill. It makes me feel like a hamster on a wheel and drives me completely crazy. The only way I can feel good is still to battle the cold and just get outside and run.

The coldest temperatures I’ve run in are about -35 actual temps with wind chills in the -60 range. And it was actually fun. Believe me – I would rather run in -40 than +80 any day! I just cannot get naked enough to stay cool running in those hot temperatures. And nobody needs to see me run in the nude.

I mean sure people driving by think you’ve lost your mind and if you step into a gas station the attendant might drop to the ground because you look like a robber in all of your scary gear – but it’s worth the risk.

But running in very sub-zero temperatures is very possible, easy, warm and downright fun if you do it correctly and safely! I’ve been doing it now for over 20 years, so either I like it or my brain is permanently frozen.

The most important thing you can do is have the right gear for the cold. I am NOT a gear-junkie – in fact much of my cold weather running clothing is pushing 20 years old. See that’s the thing – there is an investment for good, warm, quality gear – but it’s not like you are going to replace it every year – unless you have an obsessive personality and need to look good and have the latest and greatest gear. I run at 5am – so I don’t care what I look like. And during the coldest days I’d rather not wear my light performance running gloves – instead I’d rather trade them in for my husband’s beat-up choppers and trade fashion for warmth!

When gearing up before your run – and remember it might take you awhile to get geared up – because LAYERS – it’s best to remember the importance of ‘W’s’ when layering….

-Wicking

-Warmth

-Wind and/or wet

Wicking– You need to keep your body dry and core warm and make sure all moisture is wicked away from your skin. So a thin long-underwear type layer is essential. And it cannot be the old cotton long-undies of your grandpa’s. No red union suits here people. Get some good performance wicking stuff. I like a light under-layer – so I LOVE the Capilene series from Patagonia and prefer the silkweight. However – they also have midweight and expedition weight base layers for you to choose from. I cannot brag about Patagonia’s base layers enough. (And yes ladies of course you still have your jog bra under your wicking layer. I love mine from Brooks.)

Warmth – Over your wicking layer you need something warm – so get a good fleece. I have 3 different fleeces based upon the temperature outside. I admit that my fleece tops and bottoms are also pretty old. You can find amazing fleece leggings that I wear for fashion also when the temps dip low. Again – I love the fleece selection from Patagonia as they make a fleece for all weather and temps. (If the temps fall below -20 I also add another layer between my wicking and fleece).

Wind– You need an outer layer to stop the wind and keep you dry in case of snow. This layer is critical but I typically don’t find I need this layer until the temps have reached down to 10 above or if the snow or rain is heavy. I have this one from Brooks and love it. It’s breathable, wind and water resistant and has reflective attributes also. I also have wind-proof pants and I LOVE my Swix pants that I bought in 1998(gulp) as I can use them for both running and cross-country skiing. In fact I use a lot of my skiing and/or running gear interchangeably which makes any investment in winter running gear totally worth it! OR just grab and wear a large heavy-duty garbage bag if you don’t plan on investing in a jacket. It works! (Cut a head-hole though….).

Now that your core is warm(so so so key) – let’s talk about the other important parts of your body that risk exposure.

Head– You need a hat. I am cheap and easy(ha) and actually just run in my ski hat – but there are tons of great fleece hats out there. Just keep your ears covered and wear something comfortable.

Face– I wear a mask (awesome one from REI) when the windchill falls below about -15. Some people like to use them at higher temperatures but I feel like I get too warm. It’s good to have though as it filters the cold that you breath also and reduces the amount of skin that is exposed to possible frostbite. Still expect some awesome icicles to form on your eyelashes and frost on your hair!

Trust me – THIS…

..is sexier than frostbite. I’ve had this mask since 1993 and LOVE it as it’s neoprene with a soft fleece wrap. In a pinch I’ve also used my kids’ balaclavas. (Not to be confused with baklava, the Greek pastry).

Hands – I wear gloves when it falls below about 35 and then switch to mittens at about 10 above. Mittens will allow more warmth sharing and you can invest in technical gloves or just wear something warm and insulated that you would play in the snow wearing.

Feet – Typically I just wear normal running socks and my regular shoes. But when temps dip below about -25 I put neoprene socks on with a wicking inner layer for warmth. You don’t want frozen toes. Typically your feet won’t get too cold as they are moving – but they could get wet because of the snow and if you are going any longer than six miles I would suggest a cold blocker like neoprene if you can wear them comfortably. Don’t want to invest in neoprene – wear a plastic bread bag on your feet over your socks. Totally not kidding.

A few more things regarding safety to think about if you are cool enough and brave enough to run in the cold:

1. Make sure you wear reflective clothing and/or vests so you can easily be seen. If the roads are bad with snow and ice – typically drivers are focused on the road and not on you – SO BE SEEN!

2. It WILL most likely be icy. I do not run with spikes or cleats in the winter – but I find I do have to change my stride on icy days and run with more care. I have fallen a few times in my 20 years of winter running – so it can happen. Just run with a little more care and maybe on the extra icy days – jump on that treadmill.

3. Getting cold. I typically dress for about 20 degrees warmer than it is so I do feel cold when I step outside – and know I will warm up quickly once I start moving. I also limit my time outside when the weather is well below zero. Instead of a 10 miler I will just do 3-5 and make up my miles if I need to when the weather warms up a bit. I’d rather stay safe and have fun then risk being out in the elements too long.

Do you like running in the cold? Hopefully these tips will keep you motivated and running outside well through this cold weekend!! Have fun and enjoy the sweet reward of a little hot cocoa by a fire when you get back from you run.

About Tracy

My name is Tracy Morrison and I live in sunny Minnesota. I'm neither British nor a nun - I'm just a Midwesterner with a headache. This is mainly a humor and lifestyle blog that documents the lighter side of parenting. I am an ex-corporate ladder climber turned freelance writer, social media manager, world traveler, and marathon runner. I would love for you to contact me at tracy@sellabitmum.com

Comments

These are great. tips! Even here in GA, we’ve had freezing (and will have a high of 23 monday) temps lately and I’m ill-prepared for cold weather running. Like you, I don’t like a treadmill, nor do I have one at my house. Thanks for the tips!!jana recently posted..Lounging at the Heat Lounge

So impressive. I need to get one of those masks! I can’t find my outer wind breaker and it is very disappointing, but I’ve still been getting out in my fleece outer layers when it is just a few degrees below freezing.Laura recently posted..A Hard Day

This makes you a certified badass. I find on my coldest run days, I’m good in a long sleeve tech shirt with a short sleeve one over it and some compression capris. I’d probably prefer full tights, but I haven’t even invested in those yet, And the super cold snaps are so rare and short and I could even afford to skip runs on those days most likely. I am looking for a good running jacket that doesn’t cost $80 though. :/Leigh Ann recently posted..2013 Recap

I need to know how you run in TX in the summer?? I would die. I just got a great jacket from the Gap for $40 which I LOVE. Make sure you keep an eye out for sales at running and outdoor sales. You don’t have to pay $80 for a great jacket – but if you do, just know it will last forever!

I am such a wuss and I hate the treadmill, too. I battle plenty of rain, but when it turns to ice, I go take a spin class. I don’t think I’d be a runner if I lived in MN…or Texas!Poppy recently posted..Funny Christmas Cards From Our Family to Yours

I’ve been looking for a guide like this! We’re having a mild winter so far but it can’t last. Do you happen to have any tips for handling darkness, for those of us who live in unlit areas…?Rachel Cotterill recently posted..Cranberry & Cherry Tiffin

These are awesome tips, Tracy! I have been running on the treadmill since it got wintery here. I love running outside, but I am scared of falling on the ice. I have a history of doing so, even on dry, bare surfaces.
Actually, I was genuinely afraid of falling off the treadmill but so far have managed to say on. 🙂

Great tips. I’d use IF it EVER snowed enough in SoCal. LOL.
But hey, I did learn a few things. Like i never heard of wicking before. Learned something new today – and it’s still early in the morning! Thanks!janice recently posted..Running For My Life

Love the post! It was just what I needed to gain inspiration and knowledge to get my tush out there for a run.
I would greatly love if you would stop by my blog mindingminnesota.blogspot.com and give feedback
Thanks so much!

You are brave my friend. I do like running in the winter but I can’t imagine running in your temps!! Mostly I’m scared about slipping and wind. I don’t like wind.Christine @ Love, Life, Surf recently posted..Friday Round-Up: Resolutions, Habits, and Love

Tracy,
they say a picture says 1,000 words and this couldn’t be more true in your post. Your two pictures with your protective face gear just make me shiver thinking about it. And then of course your last picture says it all, brrrrrrr. But I admire your dedication and perseverance! Thanks for the post, I enjoyed reading it!Irving recently posted..Inexpensive Trick Photography Techniques

TRACY
Unfortunately I am one of those individuals that will use a treadmill in this weather and wimp out from the cold! Your drive and commitment is amiable and inspiring. I’ll wait until it gets above freezing before I venture out in the cold to run. Also it’s good sense to keep your running miles down to a minimum when it gets severely cold. Thanks for the post!The Funster recently posted..RUSHFIT Work Out!

I think you’re most brave for running without spikes. I’m totally scared to do that, but then again I’ve only lived in a place that actually has winter for two years. I love my Yaktrax though, as much for the peace of mind than anything else. I do need to get a face mask though. Sometimes the cold is a little too much on the cheeks.

Thanks so much for this, Tracy! I’ve been a fair weather runner for a long time (I don’t have a treadmill, I go to the indoor track at the YMCA when it’s nasty out). However, I’ve really been wanting to run outdoors year-round. The coldest I’ve ran here in Kansas has been right around freezing. And I was hot! After reading your piece I am thrilled to realize that I already have most of this if I combine my cool-weather running gear with my ski gear. You’re amazing!

Right here is the perfect site for anybody who really
wants to find out about this topic. You understand so much its almost
tough to argue with you (not that I actually would want to…HaHa).
You definitely put a brand new spin on a subject that’s been discussed for
a long time. Wonderful stuff, just great!

Welcome

Hi and welcome to Sellabit Mum. My name is Tracy Morrison and I live in sunny Minnesota. I'm neither British nor a nun - I'm just a Midwesterner with a headache. This is mainly a humor and lifestyle blog that documents the lighter side of parenting three girls. I run marathons and love to talk about fitness. We also love to travel and model social good with our family. I am an ex-corporate ladder climber turned writer, social media maven(not really) and ruler of my own little universe(very small). Aren't we all. I would love for you to contact me at tracy@sellabitmum.com